Running Shoe Guide

Everything You Need To Know about Running Shoes:

Running is one of the more popular sports and activities that exist, this is largely due to the ease and flexibility of when and how you partake in the activity. But running can and often does result in injuries, in fact as high as 79% of runners will report at least one running related injury per year.

Many factors come into play when we are discussing running related injuries but they can all be broken down into two main categories; our internal stressors (muscle strength, stretching, proper loading ect) and external (type of footwear). Once we start to increase our weekly kilometers and running distances footwear becomes vital in helping injuries stay at bay. 

 

This blog will focus on one key area all runners should be aware of with running shoes and that is the “heel drop”.

 

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What Is Heel To Toe Drop?

It’s a measurement in mm in athletic running shoes from the heel to the forefoot, the higher the number the greater the drop and the lower the opposite. For example a 0deg heel drop would be a flat shoe/ barefoot. The heel drop greatly influences running mechanics with the higher the heel drop leading to a more of a heel strike upon landing which results in a higher potential for loading in the knees. The lower drop shoes promote midfoot and forefoot striking allowing for more ankle range of motion and more stress along the ankle, achilles and foot in general.

Which Drop Is Best For Me?

This really depends on your injury history and how you feel when you run, do you feel your knees and hips are taking most of the load? If so, a lower drop shoe might be for you. If you feel like your achilles tendon is constantly being overstrained a higher drop shoe might be best. Typically speaking most shoes hover around a 10mm drop meaning shoes below this can be considered “low” and shoes above “higher”.

So now that you are equipped with the heel to toe knowledge I wish you happy running strides ahead!

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